For time: 150 Wallball shots, 20 pound ball
Time - 5:14 (PR of 1:58)
Last time in May of 2010 was 7:22 so this was a very big PR for me. Last time I did 50-40-31-29 and this time I only took one 10-15 second break and it was after 90. After that I thought I would go for 30 but still had a little gas and went to 40 and there I though "I can hold on for another 20, 19-18-17-16..." So I did 90-60. Very happy with this legs feel like tree trunks and I puked when I was done. But I am very happy. I think puked because my stomach is not right, not the WOD.
After that I did a bench press WOD from January of 2010:
1-10-1-20-1-30
245-1
185-10
225-1
175-15,5
225-1
155-16-14
Total=1210
Today I added 10lbs to each set - 255x1, 195x10, 235x1, 185x15+5, 235x1, 165x17+9+3. Happy with this also the first three sets were very easy especially the 235. The set of 20 and set of 30 were more difficult. I wish I could have kept from breaking up the 9 and 4 and done 13 unbroken but other than that very happy. By bench press is improving.
Friday, February 11, 2011
Thursday, February 10, 2011
100 Burpee Pull-ups
Time - 12:41(PR by 1:04)
In January of 2010 I wrote:
Time=13:37
My strategy was to do 10 real fast and rest for the rest of the minute. It was a good idea but fell apart at about five minutes. Next time I will do 9 a minute and gut out 11 on the last set to try to break 11 minutes. I also miss judged my last burst. I should have hit it about 10 to 15 seconds sooner. I knew I could have done that when I finished. I liked the way I felt at the end outside of being frustrated at my self for waiting too long for my final burst.
This time I changed it up a bit. Did 3 sets of 15with a 15 second rest took a 5 second rest after 3rd set and did 5 more to get 50 then I went by 10 with about 10 seconds rest after each set. On last few sets I kept moving slow usually doing 2 burppes while resting and then blasting 8 at a time. Hit last 10 pretty hard.
In January of 2010 I wrote:
Time=13:37
My strategy was to do 10 real fast and rest for the rest of the minute. It was a good idea but fell apart at about five minutes. Next time I will do 9 a minute and gut out 11 on the last set to try to break 11 minutes. I also miss judged my last burst. I should have hit it about 10 to 15 seconds sooner. I knew I could have done that when I finished. I liked the way I felt at the end outside of being frustrated at my self for waiting too long for my final burst.
This time I changed it up a bit. Did 3 sets of 15with a 15 second rest took a 5 second rest after 3rd set and did 5 more to get 50 then I went by 10 with about 10 seconds rest after each set. On last few sets I kept moving slow usually doing 2 burppes while resting and then blasting 8 at a time. Hit last 10 pretty hard.
Snatch balance 3-3-3-3-3
3-3-3-3-3
95
115
135
155
175
I have only done snatch balance once and it was 1-1-1-1-1-1-1 and I fell into a bench and hurt my back doing it. I kind of felt my way into this. The weight was not problem, it was reloading the bar on my back. I think I have a bruise on the back of my neck now because it fell too hard. As far as the lift, I felt like I had more balance with more weight. It just kind of pushed into the right spot. We finished with a crossfit football WOD:
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
First round was 4:01 and second was 3:58. I used 100lbs for the farmer walk. I was trying hard to catch Ron on the second round and that is why it was faster. He won by one sledgehammer strike. Good job Ron.
95
115
135
155
175
I have only done snatch balance once and it was 1-1-1-1-1-1-1 and I fell into a bench and hurt my back doing it. I kind of felt my way into this. The weight was not problem, it was reloading the bar on my back. I think I have a bruise on the back of my neck now because it fell too hard. As far as the lift, I felt like I had more balance with more weight. It just kind of pushed into the right spot. We finished with a crossfit football WOD:
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
First round was 4:01 and second was 3:58. I used 100lbs for the farmer walk. I was trying hard to catch Ron on the second round and that is why it was faster. He won by one sledgehammer strike. Good job Ron.
Monday, February 7, 2011
Bench - Overhead Squat - Double-under
145(warm-up)
185(warm-up)
205x5
225x5
230x5
235x5
235x4 (would have gone for five if I had someone there to spot me)
I am getting stronger. I can't remember when I did over two plates five times. Actually, I don't even remember doing two plates five times.
Today's WOD was Overhead Squat 1-1-1-1-1-1-1
145 and 185 Warm up
205
225
235
245(F)
245
255
265 (5lb PR)
275 (15lb PR!)
I never had trouble with the weight but seemed off ballance on the way up untill I failed at 245. I went back to the blog and noticed that last time I had a winder grip and stance. I changed and 245 was not bad at all the second time. I still don't think I have reached my limit on this lift. It seems like it gets easier with more weight, almost like the weight pushes me down to parallel quicker and easier. Don't know how to explaine but it just feels better. I decided to stop on a good note and I was out of time anyway.
Went home and did Clayton's Double under ladder:
5-10-15-20-25-30-35-40-45-50-50-45-40-35-30-25-20-15-10-5
I did it a little different then him in that I timed the recovery. 5 double-unders = 5 seconds rest 10=10 and so on. I would not count a jump if I did not get more than two in a row. It went pretty well usually messed up only once or twice with each round. The rounds of 20 to 35 were the hardest because there was not much rest time. The ladder including the rest time took 15:35
Saturday, February 5, 2011
Thrusters, Weighted Pull-ups
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
Time: 12:45
I thought this one would suck and I was correct. This is how I broke down the sets:
15 th - 8,7
15pu - 5,5,5 weight kept slipping out of feet
21th - 11, 10
21pu - 11,10
36th - 20, 16
36pu- 18, 8, 8
Yesterday I was a little over 13 minutes and felt like I could have been faster so today when I saw 12 something I pushed hard to get under. Very good WOD. Walked away very shaky. I messed up my off day and I am now one day ahead. So I will have to do my own thing tomorrow. Probably bench.
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
Time: 12:45
I thought this one would suck and I was correct. This is how I broke down the sets:
15 th - 8,7
15pu - 5,5,5 weight kept slipping out of feet
21th - 11, 10
21pu - 11,10
36th - 20, 16
36pu- 18, 8, 8
Yesterday I was a little over 13 minutes and felt like I could have been faster so today when I saw 12 something I pushed hard to get under. Very good WOD. Walked away very shaky. I messed up my off day and I am now one day ahead. So I will have to do my own thing tomorrow. Probably bench.
Friday, February 4, 2011
Clean 3-3-3-3-3-3-3 reps
145
155
165
175
185
195
205(Lost balance on last rep and fell back a little on the way up out of the squat)
All were deep squat cleans. I kind of hurried through this since I did two in one day. I am pretty sure I would not have lost my balance on a lifting platform but I was on an uneven floor in the barn with some weights that were raddleing on the bar. I can tell I have improved on this lift. I want to max out on it now because I am pretty sure I had a PR. I think my old max was 210 but I don't think I have ever done over 195 more than once and honestly I wasn't even that focused on it because I was thinking about the other WOD. Which was:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Time 13:02
All dead lifts sets were unbroken except for the second one which was 10+8. I am pretty happy with that. The running was very slow but a big part of that was the snow I was running in. I did not blast my lungs like I thought I would have. I should have run faster but I just kind of tiptoed around in the snow.
145
155
165
175
185
195
205(Lost balance on last rep and fell back a little on the way up out of the squat)
All were deep squat cleans. I kind of hurried through this since I did two in one day. I am pretty sure I would not have lost my balance on a lifting platform but I was on an uneven floor in the barn with some weights that were raddleing on the bar. I can tell I have improved on this lift. I want to max out on it now because I am pretty sure I had a PR. I think my old max was 210 but I don't think I have ever done over 195 more than once and honestly I wasn't even that focused on it because I was thinking about the other WOD. Which was:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Time 13:02
All dead lifts sets were unbroken except for the second one which was 10+8. I am pretty happy with that. The running was very slow but a big part of that was the snow I was running in. I did not blast my lungs like I thought I would have. I should have run faster but I just kind of tiptoed around in the snow.
Tuesday, February 1, 2011
"Holbrook" - Turkish get-ups
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
:47
:46
:44
:47
:45
:46
:46
:46
:46
:45
We cheated on this one but I don't feel too bad about it. I subbed the 100M for 5 burpees which takes about 14 seconds because I did not want to sprint in the foot of snow on the ground outside. I can see where this was easier because it takes a lot more energy to keep doing 100m sprints at a set time where I don't think it would take that much for the burpees. I worked on Turkish get-ups after we finished the main page WOD. I PRed with 90lbs!
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
:47
:46
:44
:47
:45
:46
:46
:46
:46
:45
We cheated on this one but I don't feel too bad about it. I subbed the 100M for 5 burpees which takes about 14 seconds because I did not want to sprint in the foot of snow on the ground outside. I can see where this was easier because it takes a lot more energy to keep doing 100m sprints at a set time where I don't think it would take that much for the burpees. I worked on Turkish get-ups after we finished the main page WOD. I PRed with 90lbs!
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